Navigate Loss and Create Durable Identity
When you quiet the noise, you find your footing. Loss jumbles your identity and creates confusion
What feels true to you today?
Awareness:
Name one feeling that you are carrying today
Alchemy:
What needs to be felt, said, or released so your system can settle?
Action:
Which matters more this month: strengths to lean on, values to live by, a vision to move toward?
A short guide and first steps:
Try this 15-minute reset to move from overwhelm to clear next steps
Awareness (2-3 minutes)
• Pause + breathe: Inhale 4, hold 7, exhale 8 seconds. Do 4 rounds.
• Name it: “Right now I am aware of… (emotion), (body sensation), (thought).”
• Rate it: Intensity 0–10. Note the number, not your judgment.
Alchemy (4-5 minutes)
• Feel: One hand on chest, one on belly. Exhale with a gentle sigh.
• Rotate: Place one hand for 30 seconds on a challenging sensation in the body then place then other hand 30 seconds on a neutral/pleasant one. Repeat twice.
• Let it move: Choose one for 2 minutes: Sense it and breathe into it. Then, write a messy paragraph, speak a voice note, stretch or shake it out.
• One-sentence truth: “What needs to be felt/said/released is ____.”
Action (6-7 minutes)
Turn clarity into a small, doable move using Strengths → Values → Vision.
A. Strengths (lean on what’s solid)
• List 3 strengths you used in the last year. Circle 1 to step into this week.
• Small-move: “Using [strength], I will [action] for [duration] on [day/time].”
B. Values (live what matters)
• Pick 1 core value you refuse to compromise now.
• Action proof: “I honor my [value] by [action/behavior] in [context].”
C. Vision (a 90-day marker)
• Define one specific outcome for the next 90 days.
• First 48-hour step: What’s the smallest action that starts it?
• 20-minute starter: Note it on your calendar.